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Omegas for Heart Health
By Natalie de Mello,RD,LDN,CDE and Cynthia York-Camden, MS,RD,LDN
Morrison Management Specialist Dietitians at Heartland Regional Medical Center
Omega-3 Fatty Acids are important because they may:
· Help protect the body from heart disease.
· Help prevent blood clotting because they prevent the cells that form clots from sticking together.
· Lower LDL, the “bad” cholesterol, and increase HDL, the “good” cholesterol. This can decrease the risk of atherosclerosis, which is the build up of plaque on artery walls.
· Stabilize irregular heartbeats
· May decrease blood pressure
· Lower triglyceride levels (2- 4 grams per day with doctor approval)
Sources of Omega-3 Fatty Acids:
Fish is one source of omega-3 fatty acids. Two servings of fish are recommended per week.
- Salmon, trout, herring, tuna, mackerel, and halibut are some examples of fish containing omega-3 fatty acids.
- Non-fish sources include walnuts, broccoli, spinach, canola oil, flaxseed, and wheat germ.
Safety tips:
- Eat a variety of fish and limit to 2 servings per week in order to limit possible mercury exposure.
- Check with your doctor if you are taking blood-thinning medicine as supplements containing omega-3 fatty acids may decrease blood-clotting time.
- If you are diabetic or glucose intolerant, check with your doctor before taking omega-3 fatty acid capsules as they may increase blood sugar.
- Always check with your doctor before taking any dietary supplements.
Kris-Etherton PM et al. Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease. Circulation. 2002;106:2747-2757.
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